Warm Up: 1 Round
250m
10 Good Mornings
10 Back Extensions
10 B Stance RDL
10 mins Deadlift Warm Up
Workout: AMRAP in 20 mins
Rx Option: (90% 1 rep max)
1 Deadlift
10 T2B
15 Bar Facing Burpees
Scaled Option: (85% 1 rep max)
1 Deadlift
10 SLLR / KR / RP
15 Line Facing Burpees
Into:
Strength: E20SECS
Thrusters
20 x 1 Rep
15 x 1 Rep
10 x 1 Rep
70 – 80 %
Burpee Challenge Â
50 / 10 –40 / 20 –30 / 30 -20 / 40 – 10 / 50
Secs Work / Secs Rest
Elbow Joint Strength
Hammer Curls (Slow)
Skull Crushers
Banded Curls
(Standing Straight Arm)
Ring Bicep Curls